{
 "source": "https://peabody.kids/flashcards/health-nutrition-basics",
 "id": "health-nutrition-basics",
 "title": "Nutrition Basics",
 "category": "health-life",
 "subject": "Health",
 "levels": [
  "3-5",
  "6-8",
  "9-12"
 ],
 "description": "Nutrients, calories, healthy eating words and what foods do for the body.",
 "tags": [
  "nutrition",
  "nutrients",
  "healthy eating"
 ],
 "frontLabel": "Term",
 "backLabel": "Meaning",
 "cards": [
  [
   "Nutrient",
   "A substance in food that the body needs to work and grow"
  ],
  [
   "Carbohydrates",
   "Nutrients that give the body quick energy"
  ],
  [
   "Protein",
   "A nutrient that builds and repairs muscles and other body parts"
  ],
  [
   "Fat",
   "A nutrient that stores energy and helps absorb some vitamins"
  ],
  [
   "Vitamins",
   "Nutrients that help the body work properly, needed in tiny amounts"
  ],
  [
   "Minerals",
   "Elements like calcium and iron that the body needs"
  ],
  [
   "Water",
   "The nutrient that makes up most of the body and helps every process"
  ],
  [
   "Fiber",
   "Plant part that helps digestion and keeps you feeling full"
  ],
  [
   "Calorie",
   "A unit of energy in food"
  ],
  [
   "Calories per gram of carbohydrate",
   "4"
  ],
  [
   "Calories per gram of protein",
   "4"
  ],
  [
   "Calories per gram of fat",
   "9"
  ],
  [
   "Simple carbohydrates",
   "Sugars that digest quickly"
  ],
  [
   "Complex carbohydrates",
   "Starches and fibers that digest more slowly, like whole grains"
  ],
  [
   "Amino acids",
   "Building blocks of protein"
  ],
  [
   "Complete protein",
   "Protein that has all nine essential amino acids"
  ],
  [
   "Saturated fat",
   "Fat usually solid at room temperature, best eaten in small amounts"
  ],
  [
   "Unsaturated fat",
   "Healthier fat, usually liquid at room temperature, like olive oil"
  ],
  [
   "Trans fat",
   "An unhealthy fat made by processing oils"
  ],
  [
   "Cholesterol",
   "A waxy substance in the blood; too much can harm the heart"
  ],
  [
   "Added sugar",
   "Sugar put into foods when they are made"
  ],
  [
   "Sodium",
   "A part of salt; too much can raise blood pressure"
  ],
  [
   "Hydration",
   "Having enough water in the body"
  ],
  [
   "Dehydration",
   "Not having enough water in the body"
  ],
  [
   "Digestion",
   "Breaking down food so the body can use it"
  ],
  [
   "Metabolism",
   "All the chemical processes that turn food into energy"
  ],
  [
   "Appetite",
   "The desire to eat"
  ],
  [
   "Hunger",
   "The body's signal that it needs food"
  ],
  [
   "Portion size",
   "The amount of food you choose to eat at one time"
  ],
  [
   "Serving size",
   "The amount listed on a food label as one serving"
  ],
  [
   "Nutrition Facts label",
   "A food label listing calories and nutrients per serving"
  ],
  [
   "Ingredients list",
   "A label list of what a food contains, from most to least"
  ],
  [
   "Whole grain",
   "A grain that keeps its bran, germ and endosperm"
  ],
  [
   "Processed food",
   "Food changed from its natural form before you buy it"
  ],
  [
   "Whole food",
   "Food that is close to its natural state"
  ],
  [
   "Organic food",
   "Food grown without most synthetic chemicals"
  ],
  [
   "Balanced diet",
   "Eating a variety of foods in the right amounts"
  ],
  [
   "Breakfast",
   "The first meal of the day that gives energy to start"
  ],
  [
   "Snack",
   "A small amount of food eaten between meals"
  ],
  [
   "Healthy snack",
   "Fruit, vegetables, nuts or yogurt for example"
  ],
  [
   "Allergy (food)",
   "The body's harmful reaction to a certain food"
  ],
  [
   "Common food allergens",
   "Milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, soy, sesame"
  ],
  [
   "Lactose intolerance",
   "Trouble digesting the sugar in milk"
  ],
  [
   "Gluten",
   "A protein found in wheat, barley and rye"
  ],
  [
   "Vegetarian",
   "Someone who does not eat meat"
  ],
  [
   "Vegan",
   "Someone who eats no animal products at all"
  ],
  [
   "Antioxidants",
   "Substances in fruits and vegetables that protect cells"
  ],
  [
   "Probiotics",
   "Helpful living bacteria in foods like yogurt"
  ],
  [
   "Calcium",
   "A mineral for strong bones and teeth"
  ],
  [
   "Iron",
   "A mineral that helps blood carry oxygen"
  ],
  [
   "Potassium",
   "A mineral that helps muscles and nerves work; found in bananas"
  ],
  [
   "Which nutrient is the body's main source of energy?",
   "Carbohydrates"
  ],
  [
   "Which nutrient builds muscle?",
   "Protein"
  ],
  [
   "How much of the body is water?",
   "About 60 percent for adults"
  ],
  [
   "Foods high in protein",
   "Meat, fish, eggs, beans, nuts, tofu"
  ],
  [
   "Foods high in fiber",
   "Whole grains, beans, fruits and vegetables"
  ],
  [
   "Foods high in calcium",
   "Milk, cheese, yogurt, leafy greens"
  ],
  [
   "Foods high in iron",
   "Red meat, beans, spinach, fortified cereals"
  ],
  [
   "Why drink water instead of soda?",
   "Water has no added sugar and hydrates you"
  ],
  [
   "Empty calories",
   "Calories with few nutrients, like candy and soda"
  ],
  [
   "Meal planning",
   "Choosing healthy meals ahead of time"
  ],
  [
   "Food label tip",
   "Check serving size first, then calories and sugar"
  ],
  [
   "Eating colorful fruits and vegetables",
   "Gives a wide variety of vitamins and minerals"
  ]
 ]
}